Knee Conditioning
Protocol

 

The knee is one of the most critical joints in the human body, especially for athletes who rely on strength, stability, and mobility to perform at their best.

Whether it’s running, jumping, pivoting, or sudden directional changes, the knee takes on immense stress during athletic activities—making it highly susceptible to injury.

Proper conditioning exercises are essential not only for recovery but also for long-term joint health and peak performance.

Knee Conditioning

< Evidence-Based Practice >

  • After anterior cruciate ligament reconstruction (ACLR), quadriceps strength deficits persist and contribute to reduced knee joint power during activities like jumping (Lisee et al., 2019; Graham et al., 2023).
  • The functional hamstring/quadriceps (H/Q) ratio is important for knee function and may help prevent osteoarthritis (Aslan et al., 2020).
  • Quadriceps strength asymmetry affects knee joint biomechanics and functional performance, highlighting the need for balanced strength development (Palmieri-Smith & Lepley, 2015). 
  • Rehabilitation programs may include a combination of physical therapy, strength training, and proprioception exercises (Moreira et al., 2024; Joseph et al., 2022). 
  • Biomechanical studies have quantified knee joint loading during various exercises, allowing for more targeted rehabilitation strategies (Van Rossom et al., 2018). 
Deadlift

< Exercises & Trainings >

  • Knee Extension with hold
  • Bridge with hold
  • Heel Raises
  • Step Ups
  • Hamstring Curls on Stability Ball
  • Monster Walk
  • Squat
  • Deadlift
  • Box Jump
  • Depth Jump

< Reference >

  • Lisee C, Lepley AS, Birchmeier T, O’Hagan K, Kuenze C. Quadriceps Strength and Volitional Activation After Anterior Cruciate Ligament Reconstruction: A Systematic Review and Meta-analysis. Sports Health: A Multidisciplinary Approach. 2019;11(2):163-179. doi:1177/1941738118822739
  • Graham MC, Reeves KA, Johnson DL, Noehren B. Relationship Between Quadriceps Strength and Knee Joint Power During Jumping After ACLR. Orthopaedic Journal of Sports Medicine. 2023;11(3):23259671231150938. doi:1177/23259671231150938
  • Aslan Ö, Batur EB, Meray J. The Importance of Functional Hamstring/Quadriceps Ratios in Knee Osteoarthritis. Journal of Sport Rehabilitation. 2020;29(7):866-870. doi:1123/jsr.2019-0143
  • Palmieri-Smith RM, Lepley LK. Quadriceps Strength Asymmetry After Anterior Cruciate Ligament Reconstruction Alters Knee Joint Biomechanics and Functional Performance at Time of Return to Activity. Am J Sports Med. 2015;43(7):1662-1669. doi:1177/0363546515578252
  • Moreira J, Mesquita M, Flamínio J, De Almeida M, Delgado B, Boto P. Patient-reported outcome measures in knee injuries rehabilitation: A protocol for intervention. MethodsX. 2024;12:102647. doi:1016/j.mex.2024.102647
  • Molony JT, Greenberg EM, Weaver AP, Racicot M, Merkel D, Zwolski C. Rehabilitation After Pediatric and Adolescent Knee Injuries. Clinics in Sports Medicine. 2022;41(4):687-705. doi:1016/j.csm.2022.05.007
  • Van Rossom S, Smith CR, Thelen DG, Vanwanseele B, Van Assche D, Jonkers I. Knee Joint Loading in Healthy Adults During Functional Exercises: Implications for Rehabilitation Guidelines. Journal of Orthopaedic & Sports Physical Therapy. 2018;48(3):162-173. doi:2519/jospt.2018.7459